Fennel Seeds – Foeniculum vulgare, commonly known as fennel, is a flavorful culinary herb and medicinal plant. Fennel plants are green and white, with feathery leaves and yellow flowers.
Both fennel and its seeds are packed with nutrients. Here’s the nutrition for 1 cup (87 grams) of raw fennel bulb and 1 tablespoon (6 grams) of dried fennel seeds (1Trusted Source):
|Fresh fennel bulb||Dried fennel seeds|
|Fiber||3 grams||2 grams|
|Vitamin C||12% of the RDI||1% of the RDI|
|Calcium||3% of the RDI||5% of the RDI|
|Iron||4% of the RDI||6% of the RDI|
|Magnesium||4% of the RDI||5% of the RDI|
|Potassium||8% of the RDI||2% of the RDI|
|Manganese||7% of the RDI||17% of the RDI|
Fresh fennel bulb is a good source of vitamin C, a water-soluble vitamin critical for immune health, tissue repair, and collagen synthesis (2Trusted Source).
Vitamin C also acts as a potent antioxidant in your body, protecting against cellular damage caused by unstable molecules called free radicals (3Trusted Source).
Both the bulb and seeds contain the mineral manganese, which is important for enzyme activation, metabolism, cellular protection, bone development, blood sugar regulation, and wound healing (4Trusted Source).
Aside from manganese, fennel and its seeds contain other minerals vital to bone health, including potassium, magnesium, and calcium (5Trusted Source).
SUMMARY: Fennel and fennel seeds provide important nutrients, such as vitamin C, calcium, magnesium, potassium, and manganese.
It contain a specific aromatic essential oil that possesses antibacterial properties that help to freshen your breath. The sweet fennel seeds increase the secretion of saliva, which helps to kill the harmful bacteria. It is a simple and effective home remedy to combat bad breath. Munching on 5 to 10 fennel seeds could freshen your breath.
The goodness of fennel seed essential oils stimulates the secretion of digestive juices and enzymes that improves your digestion. Fennel seeds contain anethole, fenchone and estragole that act as antispasmodic and anti-inflammatory. They work wonderfully for constipation, indigestion and bloating. For better results, consume fennel tea to keep your digestive tract healthy and happy. The tiny seeds also contain fibre and while they may be small in size their fibre content is high. This can further improve your digestive health. By improving the fibre levels in your diet, The tiny seeds contribute to better heart health as numerous studies have linked higher fibre diets with a lower risk of cardiac diseases.
They are rich in potassium that regulates the fluid amount in the bloodstream. It helps to control your heart rate and blood pressure. As per the published study, fennel seeds increase the level of nitrite in the saliva. Nitrite is a natural element that keeps a check on blood pressure levels.
The high amount of phytonutrients present in fennel seeds helps to clear sinuses. These tiny seeds offer bronchial relaxation that helps to reduce symptoms of asthma, bronchitis and congestion.
Anethole present in fennel seeds stimulates the galactagogues (substances that promote lactation) to increase milk secretion. Many studies suggest that anethole mimics the action of the estrogen hormone and promotes lactation.
Fennel extract works miraculously for the skin by protecting it from free radical damage and improving skin cell longevity. They are abundant in minerals such as potassium, selenium and zinc. These minerals are crucial for balancing hormones while maintaining the oxygen balance in your bloodstream. They are widely used to treat different skin ailments like acne, rashes and dryness.
The essential oils and fibres in fennel seeds help to purify your blood and flush out the toxic compounds out of your body.
Many studies suggest that fennel seeds have anti-cancerous properties. They have powerful antioxidant properties that neutralize free radicals and beat oxidative stress. It may be the reason that prevents the development of cancer.
A handful of fennel seeds can do wonders for your eyes. It contains vitamin A that is an essential vitamin for the eyes. Earlier, The tiny seeds extract was useful to treat glaucoma.
They are rich in fibre and may aid in weight loss and keep hunger pangs at bay. They work as diuretics and improve metabolism. Consuming fennel seeds daily with a balanced diet and workout helps you to shed extra pounds quickly. You can have roasted fennel seed powder with warm water on an empty stomach to get better results. By helping your stay full for longer (due to high fibre), They are also considered appetite suppressants. This may also improve your weight loss goals and make it easier to avoid overeating.
Due to its excellent digestive properties, as well as the fact that it is antimicrobial, fennel seeds are thought to aid in reducing gas. By improving digestive movement, this seed allows easy passage of bowels without excessive gas build-up. And with its antimicrobial effect (mainly from the anethole, an organic compound in the seed) it prevents bacteria from growing and releasing gases in the first place.
NB: Fennel Seeds are natural and can be used for purposes that are listed here, seeds and nuts usage is knowledge based
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